Workout

3000 meters	55:40
	
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
	
Set (500) (11:50)	
10 x 50 kick on 1:10	
…odds choice / evens dolphin kick	
	
	
	
Set (1200) (21:00)	
12 x 100 on 1:45	
…25 free / 50 choice / 25 free	
…work on the turn at the 50	
…should be non free or IM transition	
	
	
	
Set (800) (13:00)	
Pull set with paddles / bouy / snorkel	
4 x 200	
…odds on 3:10 / evens on 3:20